Deep Comp-11/7/16

I. Strength

Back Squat- 6x6 @70% (+5-10#)

(See notes about superset)

After every other set, using your back squat weight, perform 3 pausing jerk dips with a 3s pause in the dip position. On the last rep, extend vertically through your toes (not explosively) without the bar leaving your front rack.

Rest 2:30-2:45!between sets. On the jerk dip sets, the rest begins after the jerk dips.

II. Conditioning

5 Rounds

20/16 Calorie Assault Bike

30 Double Unders

(Rest 1 Minute)

20/16 Calorie Row

30 Double Unders

(Rest 1 Minute)

Note your time for each of the 5 Rounds.

Also, note your score, which is your average time + the range, (difference between your fastest time and your slowest time).

If you got 1:00, 1:00, 1:00, 1:00, and 1:06 the math would be as follows (1:01.2 avg + :06 range = 1:07.2).

Take the time to do the math. We want to reward not just speed, but CONSISTENCY. We need you to understand how fast you can move without critical drop off.